back focus

Thread the Needle

Opens the mid-back and shoulders.

Key cue: Let your upper back do the turning, and breathe out as you thread through.

Area

back

Level

beginner

Volume

8/side

Goal

mobility

More demos

How to do it

1Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2Slide your right arm under your body, palm up, only as far as is comfortable. Your shoulder and the side of your head can rest on the floor or hover just above it.
3Breathe out as you turn through your upper back, letting the shoulder sink.
4Breathe in, draw the arm back and reach it up towards the ceiling, following your hand with your eyes.
5Repeat 8 times, then swap sides.

Easier and harder versions

Easier: Skip the thread-through: place one hand behind your head and just open that elbow towards the ceiling.
Harder: Hold the open position for 3 slow breaths, or thread further under and pause for a breath before reaching up, only if it stays comfortable.

Helps with

Commonly used for:

Mid-back stiffnessDesk-work rounded postureLimited rotation for overhead work

Part of these condition plans

Where it fits in the step-by-step plans on our condition pages.

Upper back painWeek 1 onwards

Guide: Sleeping when it hurts Guide: Setting up your desk Guide: Lower back pain relief

Benefits

Unlocks stiff mid-back
Improves rotation range
Eases shoulder tightness

Muscles worked

Front

Back

Mobility. Gently moves your thoracic spine, rhomboids and rotator cuff.

Thoracic spineRhomboidsRotator cuff

Form tips

Keep your hips over your knees, so the turn comes from your upper back and not your lower back.
Pause on each breath out to let the shoulder sink a little more.

Common mistakes

Forcing the shoulder down to the floor.
Shifting your hips back towards your heels as you reach.

When to avoid or modify

Shoulder pain when you take weight on a hand or when the arm goes under: skip it
Neck pain or dizziness when you turn your head: keep your head still and look at the floor
A recent rib or upper-back injury, until it has settled

If in doubt, check with a qualified physiotherapist before continuing.

The ladder

More for the back